Most people develop about 1 to 4 pints of intestinal gas per day and pass it about 14 times per day, according to the National Digestive Diseases Information Clearinghouse. However, if more frequent or painful gas has become a problem for you, you may be able to stop or reduce it by adjusting your diet.
Yogurt
Your intestines may have an imbalance of good and bad bacteria if you have persistent and painful gas problems. Most varieties of yogurt are full of healthy bacteria, also known as probiotics, which can form temporary colonies in your gut and give your natural friendly bacteria a chance to regrow. According to a 2006 study in the "American Journal of Gastroenterology," subjects with irritable bowel syndrome had less bloating and flatulence when they consumed probiotics than when they took a placebo. Eating yogurt may also be a helpful way to meet your dairy needs when you're lactose intolerant because its probiotics contain an enzyme that help you digest lactose.
Less Gassy Vegetables and Fruits
You need fruits and vegetables to have a healthy system, but certain fruits and vegetables have properties that contribute to gas and bloating. The sugar raffinose -- found in vegetables such as beans, cabbage and asparagus -- is a major gas culprit. Fructose and sorbitol can also cause gassiness. Onions, pears and artichokes tend to be high in fructose and apples, peaches and prunes tend to be high in sorbitol. Stick with less gassy varieties such as berries, melon, leafy greens and tomatoes. Another way to reduce the gas quotient in many fruits and vegetables is to cook and peel them or opt for the canned variety.
Insoluble Fiber
Soluble fiber doesn't break down in your system until it reaches your bowel, but gas-inducing bacteria help it break down once it gets there. Soluble fiber is in oat bran, peas, beans and most fruits. Because fiber is an important part of your diet, you shouldn't neglect it entirely. Fortunately, insoluble fiber doesn't transform much in your intestines and it is less likely to cause gas problems, according to the University of Maryland Medical Center. You can find insoluble fiber in wheat bran and certain vegetables. Temporarily emphasize insoluble fiber over soluble fiber in your diet and gradually boost your intake of the soluble variety by 2 to 3 g per day to give your intestines an opportunity to adapt to it.
Tips
Keep a food journal, indicating when you tend to experience more gas and when it tends to be less of a problem. Mark down what you eat, when you eat and what you do around meal times and you may be able to pinpoint habits that cause more gas. Other culprits of gas can include drinking caffeine, having sugar free sweeteners, drinking out of a straw, eating infrequent and large meals and wearing loose-fitting dentures during meals. Your trigger foods and habits may be different than the next person's, so don't limit your sights. Talk to your doctor about your journal findings.
References
- MayoClinic.com: Bloating, Belching and Intestinal Gas: How to Avoid Them
- MayoClinic.com: Gas and Gas Pains: Treatments and Drugs
- National Digestive Disease Information Clearinghouse: Gas in the Digestive Tract
- National Digestive Disease Information Clearinghouse: Irritable Bowel Syndrome
- "American Journal of Gastroenterology"; Efficacy of an Encapsulated Probiotic... In Women With IBS"; P. Whorwell, et al; 2006
- University of Maryland Medical Center: Digestive Disorders: What Causes Gas in the Digestive Tract?
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